Nutritional Information per person Convert per 100g
|Saturated Fats||2.9 g||14.5%|
|Carbohydrates (inc.dietary fiber)||64 g||23.8%|
|Protein (albumin)||9.4 g||18.7%|
|Cooking Salt (Na:49.3 mg)||125 mg||5.2%|
|Essential Nutrients per person with %-share Daily Requirement at 2000 kcal|
|Vit||Vitamin C (ascorbic acid)||99 mg||123.0%|
|Vit||Folate, as the active form of folic acid (née vitamin B9 and||118 µg||59.0%|
|Fat||Linoleic acid; LA; 18:2 omega-6||4.6 g||46.0%|
|Prot||Tryptophan (Trp, W)||0.10 g||41.0%|
|Min||Copper, Cu||0.38 mg||38.0%|
|Elem||Potassium, K||686 mg||34.0%|
|Min||Manganese, Mn||0.68 mg||34.0%|
|Vit||Vitamin B6 (pyridoxine)||0.46 mg||33.0%|
|Prot||Threonine (Thr, T)||0.29 g||31.0%|
|Vit||Vitamin E, as a-TEs||3.7 mg||31.0%|
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
|Vitamin C (ascorbic acid)||99 mg||123.0%|
|Folate, as the active form of folic acid (née vitamin B9 and||118 µg||59.0%|
|Vitamin B6 (pyridoxine)||0.46 mg||33.0%|
|Vitamin E, as a-TEs||3.7 mg||31.0%|
|Vitamin A, as RAE||243 µg||30.0%|
|Vitamin K||21 µg||28.0%|
|Niacin (née vitamin B3)||4.4 mg||27.0%|
|Biotin (ex vitamin B7, H)||13 µg||25.0%|
|Pantothenic acid (vitamin B5)||1.3 mg||22.0%|
|Thiamine (vitamin B1)||0.14 mg||13.0%|
|Riboflavin (vitamin B2)||0.17 mg||12.0%|
|For the thai mango salad|
|For the peanut and lemongrass sauce|
|1 tsp||(0.06 oz)|
|4 tbsp||(2.2 oz)|
|1 tbsp||(0.56 oz)|
|50 ml||(1.8 oz)|
|1 tbsp||(0.48 oz)|
|1 sprigs||(0.08 oz)|
For the thai mango salad
Keep the cooked noodles in a sieve, submerged in iced water. In the meantime, continue with the preparation of the other ingredients.
Prepare noodles according to the package instructions. Since noodles often double or even triple their weight during the cooking process, we recommend that you use half the amount called for in the recipe (e.g., 600 g cooked noodles --> use 300 g dry noodles).
Wash and julienne the bell pepper and carrot(s). Dice the avocado and mango. Place the prepared vegetables and mango cubes to the side.
For the peanut and lemongrass sauce
Squeeze the limes and finely slice the lemongrass. Use a fork to mix the peanut butter with the lime juice, soy sauce, and water in a bowl. Add the lemongrass and sesame oil.
Although chunky peanut butter contains more nutrients than smooth peanut butter (see Notes about recipe), if you would prefer a smooth sauce then go ahead and use the smooth variety. The decision is yours.
We use a low-salt variety soy sauce called genen shoyu whereas the original recipe calls for the gluten-free soy sauce tamari.
Final steps and serving
Drain the noodles and combine with the vegetables and the mango cubes in a bowl or on a plate. Serve with the sauce and fresh coriander leaves.
The original recipe doesn’t specify the amount of coriander leaves you should use. Garnish as desired.
Vegan Bible offers an abundance of creative, international dishes. No matter if you are new to veganism or a veteran, this is the perfect cookbook for you.
OverviewVegan Bible is strictly a cookbook. The author deliberately (or intentionally) leaves out detailed introductions to chapters or in-depth information about the topic of a vegan diet. But you will discover the diversity of vegan cuisine and find recipes for every occasion.
SummaryMarie Laforêt has assembled such a large number of recipes in Vegan Bible that it will be easy for you to find a recipe to suit any occasion. The international recipes in this book include a variety of ingredients, some of which may be new to the average cook. For example, grains include the familiar couscous, quinoa, millet, and buckwheat as well as lesser-known grains such as amaranth and einkorn wheat. Many recipes use soy products such as tofu or soy milk, or other alternatives like seitan. It is worth noting that the author uses homemade seitan rather than purchasing a commercial variety.
She uses fresh ingredients, while occasionally falling back on canned legumes to save time. Most of the recipes are straight-forward and uncomplicated, with symbols indicating whether a recipe is quick, easy, or economical, but for planning purposes it would be nice if the preparation times were included.
The sheer volume of recipes precludes photos from being included with every dish. Those recipes that have photos also usually include step-by-step illustrations. The nutritional value of the dishes can be increased by reducing the amounts of oil or sweetener used, something that is up to each individual according to their taste.
Vegan Bible is an excellent and comprehensive resource that includes plenty of recipe ideas for both new and experienced vegans.
Vegan Bible is published in English by Grub Street and available on Amazon. The book was originally published in French. Marie Laforêt has also published several other cookbooks in French.
About the authorMarie Laforêt is French, loves vegetables and plants, and is a passionate defender of ethical veganism. She shares her experience and love of healthy, delicious cooking on her blog, 100vegetal.com. As a a talented photographer, she uses her own photos to accompany her recipes.
ContentsIn the opening section, she explains some basic concepts such as vegetarians, dietary vegans, and ethical vegans. The reader will learn what to look for when purchasing vegan ingredients and where animal products may be hidden —, and there is also a list of recommended kitchen utensils. Detailed information follows about essentials for the vegan kitchen. The section Nutrition Tips for a Balanced Vegan Diet provides information on selected nutrients. The recipes are divided into five chapters:
Each recipe includes symbols indicating whether it is quick, easy, or economical.
Discovering plant-based proteins:
Substituting dairy products and eggs:
Cooking for every occasion:
An alphabetically sorted recipe index is included in the back of the book.
Book review by Dr. med. vet. Inke Weissenborn
This Thai Mango Salad with Peanut and Lemongrass Sauce is a good way to use up leftover noodles and also a refreshing way to satisfy your hunger.
Preparation time and equipment: Since the recipe calls for precooked noodles, not all of the applicances and utensils (e.g., stove and saucepan) are listed. If you haven’t yet cooked the noodles, you can do so while you prepare the vegetables and mango and then continue with the sauce. This way the preparation time will be about the same.
Lemongrass: Lemongrass looks very much like grass and develops its citrus flavor best when it is used fresh. Alternatively, you can use dried lemongrass (pieces or ground), but the dried form doesn’t have a strong flavor. The lemongrass flavor comes from the essential oils it contains. Many cooks, especially for Asian dishes, “bruise” the stalks by bending them several times so that they will release these oils. In addition, citral is extracted from the oil and then used as a flavoring in the food industry and for cosmetics.
Peanut butter: We have listed chunky peanut butter (unsalted) for this recipe as the nutritional profile for this ingredients is somewhat better as compared to smooth peanut butter (unsalted). Chunky peanut butter contains less fat and sugar and somewhat more fiber and protein. It also has a better omega-6 to omega-3 ratio than the smooth version, but the ratio for peanut better in general is not good. However, if you would prefer a smooth sauce, go ahead and use the smooth variety. The decision is yours. In general, it is better to choose products that are as natural as possible. This means that they shouldn’t contain any additives or added sugar and they should have a low salt content. It is better to look carefully at the nutritional information for a product and not only at the product name because the same product type can vary greatly. For example, low-salt peanut butter still contains 10 times more salt than the unsalted version. In his book Salt Sugar Fat that we have reviewed, Michael Moss, an American journalist and Pulitzer Prize winner, describes how the food industry uses exactly the right combination of salt, sugar, and fat to tempt us and make us want to eat more.
Nama and genen shoyu: Tamari and soy sauce both contain soy beans, water, and sea salt. However, in contrast to tamari, nama shoyu (nama = unpasteurized) also contains wheat or rice and therefore has a somewhat milder flavor. Genen shoyu contains up to 50 % less salt than traditional soy sauce varieties. If you use genen shoyu in moderation, you can still enjoy the flavor of soy sauce while keeping your sodium intake within a healthy range. However, unlike the traditional nama shoyu, genen shoyu is sometimes pasteurized.
Black rice noodles: “For a very surprising salad, use black rice noodles.”
Substitute for peanut butter: People with a peanut allergy can use cashew butter in place of the peanut butter. Another alternative is almond butter.
Low-salt soy sauce: If you want to reduce the salt content, choose a low-salt soy sauce such as genen shoyu.